Walking Regularly Is Not Enough: Do This 3 Times a Week to Reverse Aging & Live Longer By Dr. Kashyap Solanki

Most people believe that walking daily is enough to stay healthy and live longer. Walking is indeed beneficial for the heart, lungs, mood, and general fitness. But new research in longevity medicine shows that walking alone is insufficient if the goal is to reverse aging, maintain bone strength, and live independently in old age.

The missing piece?👉 Strength training at least 3 times a week.

Why Walking Alone Is Not Sufficient

• Muscle Loss with Age (Sarcopenia): After the age of 30, we lose muscle every decade. Walking cannot fully prevent this.

• Bone Weakness: Strong bones need resistance and load. Walking provides minimal stress compared to weight training.

• Slower Metabolism: Muscles burn calories even at rest. Weak muscles = slower metabolism = higher risk of obesity, diabetes, and heart disease.

• Risk of Falls: Balance and stability depend on strong legs, hips, and core. Walking doesn’t train these enough.

What To Do 3 Times a Week

Simple strength or resistance exercises you can do at home or gym:

• Squats / Chair sits – strengthen thighs & hips

• Push-ups / Wall push-ups – build chest, arms & shoulders

• Step-ups – improve balance and leg power

• Planks / Core exercises – protect your spine and posture

• Light weights / Resistance bands – maintain bone and joint health

  

💡 Even 30–40 minutes, three times per week, can slow down or even reverse many signs of aging.

Benefits of Strength Training for Longevity

✔️ Maintains muscle mass & strength

✔️ Improves bone density → reduces fracture risk

✔️ Boosts metabolism & prevents diabetes

✔️ Enhances balance → fewer falls in old age

✔️ Supports independence & active lifestyle

Take-Home Message

🚶 Walking is good, but not enough.🏋️ Add strength training 3 times a week to truly slow down aging, protect your bones, and live longer with independence.

As an orthopaedic surgeon, I see the difference every day:

• Patients who only walk stay fit for a while but gradually lose muscle strength.

• Those who combine walking with resistance training stay stronger, avoid fractures, and age gracefully.